Hello gorgeous! How is it going? Welcome to a new routine. Today we will work during
25 minutes, the area of the abdominal waist, let's do some exercises focused on
Harden and reduce the waist circumference, which so bothers us. We are going to do 10 exercises
Repeat 2 times and then we will use a Chair that will help us to support us
to make plates. And work in isometrics and with some mobility exercises. But
you have a Chair, directly you can do so on the ground. So let's do this!.
We started with hip circles. We are going to go by heating the entire waist,
the legs. Oh well great. Without fear, without fear. Open well. Go to the other side. There.
Vale will now do waist rotations, even next and to each other. Even side and the other.
It carries the trunk, together with the look. The look together with the trunk. You can go a little
more fast. Give you speed. Very well. Keep your abdomen tight and work the muscles.
We change, stretching from one side and the other. Hand down to touch the knee.
Hand up to touch the roof. Against more you stretch, more work. Very well.
We are heating all the joints muscles and you are noticing. OK, stay. One, two
three... change. One, two, three... squat. One, two, three... squat. One, two, three...
squat. To the speed of the music. Low, very well. The last... and low. Keep
Here, low trunk and upload it. Always breathing, accompanied by exercise. Back
straight, we work the entire back, lumbar, dorsal, gluteus... Here it works
all. One more. Knee high to the chest. You see rotating the trunk. And knee-ups well.
Against more rate hikes, more work. Very well. Turn, turn trunk. Still, five seconds
more. Four, three, two... Abductor ups side. The leg on the side and a little low the
waist. As if you wanted to touch the leg with the elbow, you don't get much. Go on
Go on. Come now let's combine the knee with the abductor. Mira. Knee, abductor.
Knee, abductor. One, two, three, four. One, two, three, four. One, two, three, four.
A little bit difficult at the beginning. You have to take the... tranquillo. Coordination. One,
two, three, four. One, two, three... stay. Even side and the other. Well now if you
It must be lowered. Both legs and elbows. Very well. Smile, smile. Come that
you do great. Go down a little more, a little more low. Very well. Four, three, two...
I am here and I do four here. Four down. Four here... four down. Upload,
low. Upload, download. Up, keep tight waist, to protect the back. One... and
the last. Low... and we stayed here. Look, one, two. It turns a little bit. Help you
with the elbow, to generate the torque. Very good. That's great. Two, three, four, five...
Mira. One, two, three, change. Change. Change. With the music. Let's go. Aaaiii I also
I'm wrong. It's okay. Go on. That's great. That smile. One, two, three. Very facilitated
stay. Double. Double. Very well. Follow, follow. With force. Very well. Eight seconds. Look
Now let's make a lateral displacement. Circle and pushing, pushing, pushing. Very well.
Follow, follow. Go on. Look, stay on one side, stretch, collects, stretches... changes. It is stretched,
collects, stretches... changes. Change. I stretch, I pick it up, I stretch... change. Go on. Come that
already you are noticing. Stay. I open and close. Follow, follow. And fast. A little bit faster.
Each to his speed. The important thing is to keep tight abdomen. Watch now as
We are going to change, coordinating it with legs. We are going to close and open. Open and close.
A little bit faster. We got beat. Follow, follow. Ten seconds. Come to be
Note. Look... one, two. One, two. One, two. One, two. That's great. This movement is fun.
We must coordinate, low, up. A little more difficult, but little. The latter, and
It is... Climbs climbs. Climbs climbs. Go on. That's great. Above. It bounces a little bit. And now to move it.
Mira... one, two, three four. I this call you the feast. This is the party. Top
above. Come that we already have the first part. Ten seconds. Ten, ten, eight, six, four,
two, very well. From the very beginning. Tour. A little bit faster, faster. It is
rest a little bit, but not get all the intensity. Change. Very well. Very
good pace. Open open well. Four, three, two... twists. Even side and the other. Take a breath,
breathe. Press the area which we are working. Do not forget it. And keep it tight.
And smiles. Very well. 5, 4, 3, 2, 1 and change. You remember strecht on one side and the other
hand touched the knee. A good torque there. A new Flex. To work new
muscles. This great. Come and since this is the last time that we are doing these exercises.
So good. Stay and even side. Do not go down the speed of the exercise. To the rhythm of the
music. Still continues. Do you see it? I Yes. Sure is great. Every time a little bit
better. Come the last two. We stayed here and below. Keep your back straight. Come to with
music is better. Well open chest. Knees bent. Very nice. That good work.
Still continues. Remember knees up, well above. If you want, you can do a little
impact. But you want to impact. Without impact. We are going with the impact above. A little. That's great.
Come that we are already dropping. Well, two more. Abductor. Even side and the other. Not bad
Indeed the exercise. It flexes well. And remember that now combine, knee with abductor.
Four, three, two... knee. This coordination work. It is not easy but it is
Super important. And that balance. You have to work smaller muscles. Very
Not bad. Remains. Remember, four up, four down. Four above. Follow, follow. That's great.
Four seconds. Even next and the other, accompany us that elbow. That drives us. That helps us
with torsion. He smiles. Give momentum. Very well. I am with you, just, non-stop.
Keep to one side. And look. One, two, change. One, two, change. If you fall off. But you can keep
the balance. Keep the other exercise. Very well. Stay. One, two. That's great. Canta
sings. There we are. Still continues. Joy. Enjoy it. One more. And is. Circle...
pushes. It pushes. With force. With energy. It pushes. This very well. Twist. Two more. And the
last. And is. One, two, three, four. Go on. Where to get. Where to get.
Go on. And if you get a little more better. ... The last low. There are Flex extension.
We dare you to make it a little faster. Of course. There are. Come that there is
nothing. Four seconds. And down. It hides and opens. Still, that you do not fall. No pairs. He breathes.
Ten segunditos. Come to being noticed. Combines. I open... knee. I open... knee. I open. Go on.
Very well. And... one one two. We are going to give you momentum. Top up. Come that you can.
Climbs climbs. And now... it displaces. One, two, three, four. Dance it. Enjoy it. It is our
party. Let's celebrate that we already have it. Very well. Vale will... put the Chair.
We will place it here. And we'll get straight to it. We are going to get a little off the
beats, we marched. The position is. Which does not have a Chair to the floor. No
There is a problem. We are going to do this. It opens. Still continues. To the rhythm. It feels a little bit. Now the same
up front, see. One there, behind. On the ground, we can do the same. Faster. Ok
that we are dropping. We still have two years and we just. Go on. A little more. Raises the
bum. Upload. Above. Upload. OLE that movement. It is the penultimate come. Up, still continues.
That... that repeat. That repeat!. We are going to do this. Even side and the other. Keep you
strong, if you get tired, if you hurt the shoulder rests. But to do so. Vale girls than the
We have. Go on. There. We're going with is music. Three, two, up front. It costs. But no
There is pain. We are going to do this. Four more. Three, two, rises. Last thirty seconds. What
We already have it. Yaa. that I already have. Champions. Ten seconds. Very well. March. Take air...
loose. Apace, following. Loose arms. Okay, we are going to get off here. We're going to by
the part of the stretch. Relaxation and let's do this. Take air, loose. Go on
loose. Take air and stay up. Above. still breathing. Vale releases. The leg by
back. And stretch the arm. Keep a few seconds here. No hurry. Change. Ticket release
a little arms. We will stretch the posterior region of the back. We torch a little
there. Okay, chest. That I have also worked chest. Well, swelling lungs. Okay stretches
shoulder. That shoulder that worked today. Very well. Change, stretch the shoulder. Feel the
stretch. Okay, we are going to do neck rotations. Even next and to each other. Go on. A
more. It climbs up. Take air. Release it. Thank you. kisses
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